Talk to me about IIFYM

Collinsky

I am really intrigued by IIFYM now... I'm also feeling confused by the numbers. Possibly because I overthink things way too much; ultimately it seems the most intuitive and simple approach.

Do we figure the protein and fat based on lean body weight, or total? Is there any thread or site where the formulas to figure things out is all there in one place?

Can someone help me figure out the macros for a 265 lb guy? MFP shows his TDEE to be 2770. To lose 2.1 lbs a week, MFP has him set at 1730 cals a day. (Before exercise.)

I swear I did a few searches first... I found a lot of helpful things but not quite what I was looking for. Basically, if someone is revamping their diet to an IIFYM approach, what do they need to know?

Sidesteal

I am really intrigued by IIFYM now... I'm also feeling confused by the numbers. Possibly because I overthink things way too much; ultimately it seems the most intuitive and simple approach.

As long as you hit your macros by end of day (pro/carb/fat) and hit your caloric totals, you can choose the foods you like to eat to do so. It would be in your best interest to select mostly whole and minimally processed foods to compose your diet such that you're getting at least 80+% from these sources. Do this (to meet micronutrient sufficiency) and you can have a few treats here and there to fill out your daily intake. Let personal preference and gym performance dictate nutrient timing and meal frequency.

Do we figure the protein and fat based on lean body weight, or total? Is there any thread or site where the formulas to figure things out is all there in one place?

Fat totals based on bodyweight, pro requirements based on lean mass.

Can someone help me figure out the macros for a 265 lb guy? MFP shows his TDEE to be 2770. To lose 2.1 lbs a week, MFP has him set at 1730 cals a day. (Before exercise.)

Will link a few resources at the end.

I swear I did a few searches first... I found a lot of helpful things but not quite what I was looking for. Basically, if someone is revamping their diet to an IIFYM approach, what do they need to know?

They need to use a whole lot of common sense to not think that IIFYM = cakes and candy all day long. They need to use caution by making an effort to actually use the plan correctly and not mistake it for an excuse to eat junk food. Select foods with good nutrient density, and hit your numbers day in and day out and you'll both make progress AND probably enjoy it quite a bit.

See here:
http://forum.bodybuilding.com/showthread.php?t=121703981

Let me know if you have additional questions and I'm sure others will have useful input as well.

UponThisRock

IIFYM simply means that you structure your diet so that your calorie and maconutrient goals are met, rather than worrying about whether a food is "good" or "bad."

As for what your macros should be:

--1-1.5 grams of protein per pound of lean body mass. If you don't know your lean body mass, you can use target body weight (where TBW = a goal you can reasonably hit in about 6 months).

--.4 - .5 grams of fat per pound of body weight.

--Fill the rest of your diet with carbs and/or more protein and/or more fat, just make sure you hit your calorie goal.

In terms of body composition, it doesn't matter what foods you choose to fit your macros. In terms of general health, it's a good idea to eat sensibly.

Rae6503

What Sidesteal said. This is the "diet" I follow.

snookumss

bump

Collinsky

Awesome, thanks so much -- very helpful so far!!

Collinsky

These calculations - if I'm doing them right - put me (139 lbs) at trying to hit 55 g of fat a day, and my husband (265 lbs) at 100 g fat/day. Is that accurate?

Collinsky

These calculations - if I'm doing them right - put me (139 lbs) at trying to hit 55 g of fat a day, and my husband (265 lbs) at 100 g fat/day. Is that accurate?

Okay.. on further research, it looks like the 100 g figure might be right.

However, one question I have that doesn't seem to be answered anywhere I'm seeing -- do we aim to eat *up to* our macro amounts, or *at least* those amounts? Or is it: "at least X g protein" and "up to X g fat"? They're pretty fixed numbers across the board - so no matter what I choose to eat, my goal is stay at my 100 g protein, 45 g fat, and 125 g carbs. (1310 cals/day)?

ALSO - do we count our EAT in? I didn't ever think I'd have an "eating back exercise cals" question, but I guess I kind of do here. If I record my workouts here, MFP automatically adjusts my macro needs to higher amounts. Do I ignore that, go with it, or is there another formula that might be more helpful?

Thanks!!

ETA: Okay... I think I've figured part of my question out. There's a macro range, not an exact number, and it's partly a matter of staying within that range, and finding out what numbers *in that range* work for each individual. So for me, just plain numbers with no other factors in: I'm aiming at 100-150 g protein/day, and 49-104 g fat a day....400-600 cals pro, 441-936 cals fat. (Obviously, with a goal of 1310 cals a day, eating 936 of that fat would not allow me to eat even the minimum of protein, and since I can't imagine eating that much fat even in cheesy goodness, I doubt that's going to be an issue.) I should probably lean toward the lower end of my macro range for protein and fats, and fill in the rest with carbs.